How I Fixed My Running Form | Marathon Prep
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- čas přidán 26. 05. 2024
- RunLab Austin & Dr Rhoden. I've noticed that as I've been running more, I keep getting injuries or pain. Since I'm preparing to run a marathon this fall - I thought maybe my running form was causing a lot of issues & pain in my body. Today we go to the RunLab in Austin to get my running mechanics analyzed. I'll share what I learned & how Dr Rhoden & team helped me optimize my running.
** Watch More Videos **
How I Fixed My Running Injury | Marathon Prep: • I Tried the Best Physi...
I Tested the Top 5 Running Watches | Marathon Prep Ep1: • I Tested the Top 5 Run...
I Tested the Top 5 Recovery Tools | Marathon Prep: • I Tested the Top 5 Rec...
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** Timecodes **
00:00 - How I Fixed My Running Form
01:07 - Mobility Test
02:36 - Running Analysis
04:52 - Exercises and Recommendations
07:06 - Metabolic Analysis
10:15 - Main Takeaways
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** Watch More Videos **
How I Fixed My Running Injury | Marathon Prep: czcams.com/video/PyWGrf4kYCQ/video.html
I Tested the Top 5 Running Watches | Marathon Prep Ep1: czcams.com/video/kyEfwiANrfk/video.html
I Tested the Top 5 Recovery Tools | Marathon Prep: czcams.com/video/LbTdOSXJvhQ/video.html
"They want me shirtless, I'm embarased" is the biggest lie I think I've ever seen you tell on here
I once thought “it’s just running, how hard can it be”
After a couple years of back pain knee pain, and 30+ Physical Therapy sessions, I really start to appreciate videos like yours
Thanks for sharing 🎉
I used to have insane lower back pain and my coach helped me fix it - still get it from time to time. This video is AMAZING for understanding how to run properly 💯
Im in the same boat.. whenever i run on even payment around my neighborhood i get severe pain in my lower back around 10 mins into the run.. whenever i hike/ run uphill no pain at all
@@carlossix-oyou could be over tilting your hips forward when you run. Especially right after the landing portion of your stride.
I thought I read “couch” at first ☠️
What were the issues you fixed that caused the back pain?
@@kart182 strengthen my core, did more deadlifting to strengthen back, and changed my form to be more fluid
Spot on editing! Great pacing and intensity in the video
That's a very cool testing facilities and crew. Thanks for sharing your preparation.
I never comment on CZcams videos but this is honestly fantastic! Thank you so much for taking the time to talk us through this - really enjoyed you switching between the process and your commentary! As a runner who is new longer distances (marathon distance) this is super interesting and amazingly insightful! Thank you Shervin!
As someone who is trying to get started with fitness and running, your channel is a treasure trove of knowledge.
Thanks for the work you put into these videos.
Amazing video. Consistency, patience and baby-steps : key to improving the running form. Thanks for sharing these tips.
This video helped me improve my running form and go for the longest distance i have ever ran. Thank you. I planned on running 10 miles and 'accidentally' ran a 1/2 marathon, at 10.5 miles i was ready to throw in the towel but carried on! I documented the run and some of the ups and downs on my latest video - thanks for the tips and inspiration
This brings me so much happiness that you went to PT for this 💪🏽
I watch a ton of CZcams and this is just a fantastic video. Thanks for sharing it. It is so helpful to your audience.
Dude! This is incredible. I think this video is not only an investment for you but also for us! It brings so much value
i love videos like this about fitness, running, diets, therapy, calories and so on. thank you it helps me a lot. especially when i run in central park about 4 times a week. cheers🥃
Good video as always. 🥳
I can't wait to see how you do the marathon Shervin. Greetings from Germany 🖖🏼
I've been having these exact issues so this video is a godsend! Thanks.
I’m 5’9 (175lbs) and I heel strike as well. Tried the advice they gave you on form today and normally at minute 20 of my run I keep pain on the outside of my right knee. Today I felt like a million bucks and was able to maintain zone 2 cardio range a lot easier than usual. Thanks for sharing your experience. I also noticed leaning forward immediately eliminated heel strike.
Some of the world's best marathoners are heel strikers. Where you strike does not matter. What matters is whether you are landing under the body.
@@arkamukhopadhyay9111it’s matter cus heel strike will make higher impact on your knee.
I was running with heel strike when I was 18-20s with having knee pain. Now, I switched, never felt the pain anymore, even on extremely long run.
@@manny3630 read my comment again. Your problem wasn't heel striking, it was overstriding.
@@manny3630 if you follow the advice in the video, your not really landing, you’re gliding while trying to stay level, so it doesn’t matter if you heel strike. It’s also just more energy efficient. If your calves are absorbing force from a strike, that is energy lost. It is also a ton of strain on your calves, it’s fine for medium distances but for a marathon your calves really aren’t built for that much strain. It’s a recipe for ankle problems and calf strains. Your calves are really meant for going fast not being efficient.
@@arkamukhopadhyay9111 it depends on what you're training for, heel strike is fine for slower long distance running but for sprinting you should be doing forefoot.
I like to sprint in my runs so I alternate between midfoot and forefoot.
Plus forefoot striking gives you really nice calves too lol.
What’s up. Thank you for the content you create. Just stumbled onto your channel and loving it. I have similar issues running as you, and have a glimpse of the exercises they gave you to correct. Wondering if you could just list out the exercises they have you doing since I don’t have access to the run lab or similar. Thank you, and keep the content coming!
Hey man great video.
What you just shared is the same problem I am facing.
Loved this video... Lots of learning
Loved this video! I love that you went to experts to help us learn rather than online research. Can you explain that glute walk a bit more in depth and what exactly you were feeling for?
Your videos are so interesting and well produced
This video was incredible. So much knowledge bombs dropped. I wish run lab was more nationwide! Id love to get an evaluation there. Keep up the great content sir!
I guess for people who have money lol
Ok, you are my new favorite CZcamsr. Subscribed!
exactly the point I’m currently working on, such a good episode
Really enjoyed yr video and learnt stuff!! Thanks for sharing!! 🙂
Shervin great video! Really useful information. 👍
Thank you for sharing this! Ive got so much more insight of the working of the heart and oxygen that it provides. This will help me for sure to keep in mind that i have a limet i need to check.
Hope you walked the marathon bro greetings The Netherlands!
I really enjoyed this. Learned some stuff. Thanks!
Love it!!! I am also preparing for my first marathon. I’ve been working with a coach for a year and learning how to structure my running. She’s in Az and I am in Calif. We meet once a month via FaceTime or google meet. I follow the plan with no excuses. I get it done regularly. Just finished my first half marathon at 1:55 / 8:42 pace. Then finished my first 5k at 7:11 pace. I don’t think of myself as a runner, but I am learning and loving it. I don’t skip out on the strength training as well. In hitting all body parts 3-6 days a week along with the miles. Looking forward to watching your journey while in mine. GOOD STUFF! Thanks!! BTW, I turned 60 in December of 2022. My mission is 60’s are for getting stronger… Not older.
The 1:55 half and 7:11 pace 5k dont match up real well. Should be faster 13.1 !
@@1023Endurance hmmm... I don't really know. The Half was my first race ever. At 1:55...I was in the top 10 of my age group out of 85 runners. I did start out a little slow to be safe. At mile 4 I started to ramp things up. I was pretty happy at 8;42 pace for my first half. The 5 k was the following Sunday near my home. I felt really good and it was only 5k. I was booking.
That is insanely impressive. You are my inspiration for how I should be in the future.
This was so informative. Thank you
You are so welcome!
Banger of a vid man 🤞 Marathon don't stand a chance !!
Great Video! Thank you for sharing.
Thanks for this. Amazing advice and was the same thing I got when I went through physical therapy.
Thank you for this! I just decided to join a marathon so I started my training as well. These are great tips to keep in mind, wish I could consult experts too!
Excellent vdo! Thanks Naser for sharing!
this video is very informative and encourages to engage more with your body. Thumbs up! 🙂
Awesome video, definitely helped me!
Finally someone who distinguishes racing a marathon and running a marathon.
Great Share man! I wish you the best..
Two words to avoid injuries Patience & Cadence. It takes time for your body to get used to distance or load increases, 3-5 weeks @ 10% increase week on week with a break week every 3. If you are getting shin splints, ankle sore, planta issues look at your cadence, I try to keep mine at 180 on all Sessions & Long Runs recovery to easy 176 at the lowest, short steps are less load on joints, again adjust slowly.
The cadence tip was the most useful for me, I was naturally running at 149-152 steps per minute but then I stared running with 165bpm music, it felt super fast and super awkward but it fixed my overstride and feels much less harsh on my joints. I plan on raising it up to 175-180
How tall are you?
So faster is better? I’m 6’, 270. Trying to start “running” at 41 years old. Knees and shins are not happy. I can only run about .3 of a mile before I have some walk some. I’m trying minimalist shoes soon to help change how I run. My plan is to pop those on and focus on leaning forward from the ankles and pulling my heels up more. Right now I’m more doing a slow, heavy shuffle.
@@antimatter2417How do you measure your steps per minute?
rather than the 4 complex solutions they offered if they'd have just said ''increase cadence'' that would have simplified it and made all the other points moot.
Heeling strike is largely due to people being used to thick, heeled shoes with heavy soles. Getting used to zero drop shoes can help with that. With a pair of zero drop shoes with thin soles, you simply can't land on your heel without experiencing immediate feedback, so your running efficiency will quickly improve once you get more of a midfoot or forefoot landing.
Also, lower body mobility issues can be due to the kinds of chairs we use and how we tend to sit habitually with our knees perpendicular to our body. It shortens and weakens muscles like the glutes, quads, and pelvic flexors, leading to poor lower body strength where it counts. This can result in anterior pelvic tilt evidenced in your running form in the treadmill test.
Lets face it, he IS also pretty heavy for a long distance runner. Running puts exponentially less strain on joints if you're lithe. Bulk training muscles, especially upper body, really works against you there. If you look at professional long distancers, they look like deer, slim and lightning fast. I myself am not blessed with this physique either, but if you're really into marathon+, losing some bulk helps a ton.
He is doing testosterone...
@@bigbattenberg then he might die trying to increase miles…
@@bigbattenberg to be fair it doesn’t automatically make you heavier you can definitely lose weight while still on a cycle
look at nick bare
that dude is heavy and still runs a 2.39 marathon
@@fabi5932 I don't say you can't do it. I just ran a half-marathon today, first race of the season, and the slim dudes just have a biological advantage.
Yooooo bruh.. great content. Keep it uppp!
Legend does it again!!!🎉
Need a running lab like this in Switzerland!
Great video! Did my first half marathon (my first event run ever) and had a great time. But I realize my form was terrible.
That’s a hell of a lab test! I would used those data to fix cardio zone on Strava and your watch, than try to forget about pace and just do easy runs not higher than zone 2 for a month, you’ll see great improve and avoid overload and injury plus It will help you increase your miles.
Going full Nick Bare for the marathon. I just finished my second marathon and wish I would've done something like this to prevent injuries.
I barely run but I want to start running, where do I start and I also lift in the evening.
@@buffbutnatty3093start by time not distance. Keep your hr at 135-155 to start for 30-60 mins. Find your base and then train the way you want for the goals you'd like.
If your KNEES hurt.. You're too big. LMAO... your knees BARE-WEIGHT.
great info, ran a marathon last year- we are similar in our struggles- all about heart rate.
Great stuff. Thank you.
Awesome vid!
I would love to do some testing like this.
The video I knew I needed 😂💪🏻
Let’s goooo thanks!!
Great video, very informative
Glad it was helpful!
ty for sharing your run journey! there was virtual entry (sold out) for NYC marathon 2 days ago to have guaranteed entry in 2024. hopefully you are able to find a race that works.
how have the lower drop shoes (altra, hoka) been working out?
look forward to your future videos!
This is awesome ! I need to find a place like that in London, UK for testing.
This dude is a unit
Ty that means a lot
As someone getting back into running this was very interesting
thank you for sharing this
This is amazing, i will love to have something like this in mexico
real good video thanks for sharing
Yooooo forget all this running stuff, who is Allison’s barber?!?! That fade is 🔥
Good video!!
very amazing share
I used to heelstrike, and developed a persistent knee and heel pain. Until I started using Xero HFS shoes. Minimalist running shoes. All the pain dissappeared and healed completely. A lot of these awkward postures are caused by the modern shoe itself. Its heel is padded to be higher, changing the natural posture of your leg anatomy. It atrophies the foot and leads to injuries for runners. I would suggest trying a running shoe that is minimalist.
Great video man. If you address cadence glute activation will take care of itself. Instead of thinking about 4 cues while running try increasing your tempo by 5-10 steps per minute and you'll land under your body without having to think about it.
I did this and ended up getting a knee injury. My right glute wasn’t activating so the outside of my knee / my IT band was doing all the stabilising work for my right leg. Has taken me a long time to activate my right glute at zone 2
@@georgecharnley2051 Got a knee injury increasing cadence? I've worked with hundreds of runners and never heard of that. Increasing cadence by 5% decreases load through the knee and IT band by 20%.
Let’s goooooooooo 👏👏 nice vid
this guy is a unit
Thx bro
This is gold
I wish these sort of "labs" would be more prevalent in the country I'm from. Heel striking is not necessarily bad; it's all about how the stride is completed. You want to keep your mass/ground contact as close under your body as possible. That way you can easily roll through with your heel first without "breaking" your stride. Try increasing cadence along with minimizing ground contact time (imagine you're running on hot coals) Great video;)
2:17 jacked lol. Great video to watch while I’m on the treadmill
Alice's fade is 🔥
Man. I cant wait till this kind of analysis can be done with simple cameras and computer vision.
Thx for the video
The minimal head bounce and the way you swing your hands/elbows/shoulders all equal energy conservation.
Once, you pick a pace you just minimize everything as you hold that speed. I see that in your run.
Good job.
Whoa! My right big toe lacks flexibility after a break. I just quit running in college and switched to swimming and cycling. Your video gives me the idea that this MAY be somewhat fixable!
So helpful
Glad it was helpful! What videos do you want to see more of?
Shervin, you are looking huge! I am convinced the years that we spent swimming really messed up our running mechanics. I also think that dedication to breast stroke through NOVA and high school, lead to overcompensation on different knee and abductor muscles. What do you think?
This test is so sick! I wish I could do it lol. I need to allocate my runs to days that I do not strength train. Then I need to shorten my stride as well. I heel strike too much.
Could you do some more videos on the exercises that worked best for you? i’m also a heel striking myself
5:45 in the video your running form improved so much.
Great vid, and most importantly - for the algorithm 👊😎
Gotta be careful with changing your form if you have been running a certain way for a long time. I tried changing mine to what I was told was proper running form and I got my first running injury. I’m 48 and will likely just use my what people call horrible form for the rest of my running life.
Me too thanks for this bud
Altra shoes!!!! I’ve been running all my life always with pain at the lower part of the back… I’m 60 year old and I still have a very active life (and an Watch Ultra by the way:))
Until I’ve purchased a pair of Altra shoes…
During the first run, I couldn’t stop running, period.
No more problem now onwards.
Highly recommended…
YUP! Not a perfect solution but definitely harder to heel strike or overstride in Altra!
Homeboy is on the sauce!! 100%
Oh hey! I've been using a cyclist's "posture" to kind of replicate that leaning forward & horse pawing to get into my mid foot running gait. Glad i'm on the right track
Great information in the video. Where I live, I don't have the resources (nor funds) to assess/coach my running form and efficiency. But, I found that using the Garmin chest strap Pro+ or the Pod which capture advanced running metrics helped measure the efficiency in my running form. Being a data nerd with my running, I highly recommend. Once I focused more on getting my legs up, and landing beneath my chest, I saw drastic improvement in performance over the past year. When you're trying to increase stride length, these techniques seem counterproductive, but they work.
I’m so glad you did this! As a strength and conditioning coach when I saw your Zone 2 video about a year ago I couldn’t help but notice your excessive heel striking
I highly recommend checking out some of Lawrence Van Lingen’s work (his “10 run cue” course was very helpful to me).
very interesting video really !
Thank you Quentin! What type of video do you want to see next?
@@ShervinShares How to train for a marathon for a beginner.
Hyped for this prep! How much did all of this cost?
Probably a decent amount. If you want a slightly more affordable method, many universities have sports medicine or athletic training related degrees, and some offer metabolic or VO2 max testing for a discount so the students can practice. I have one school near me and it’s about $100 for an exam (not cheap, but not crazy if it’s a once a year or every couple years just to track progress). And you can compare the zones to your HR or your watch and that way you can sort of calibrate it
@@kalvin.I did this at a local university extension. I got my V02 max, FTP, gait analyzed etc. I could have saved the money on the gait analysis. They didn’t tell me anything. I felt like it was the same information I got at any shoe store. That’s not to say all are like that but I would like to get a analysis like this guy did.
How are you doing training plans? Garmin has a Garmin Coach option for you or if you're more into personal plans then the coach can use Training Peaks which sends data straight to your Garmin.
Shervin, what running shorts are you using? So hard to find a good pair.
I stopped having ankle, knee, hip, and back pain after switching to Vibram 5-Finger Toe shoes for running/general activity🦶
Just discovered your channel. Love how you experiment. I completely understand the value of Zone 2, but would much rather use cross training for Z2 and running for faster paces. Something so painful about slow Z2 running which might explain some of your ankle problems.
That's utter, absolute BS.
@@arkamukhopadhyay9111 What is BS? Cross training?
@@nordicwilly6650 the idea that slow running causes "ankle problems"
@@arkamukhopadhyay9111 Not specifically ankle problems, but I have both experienced and read many anecdotes that very slow Z2 paces can undermine your biomechanics - i.e., you are no longer running at that point (more of a shuffle) and your stride becomes very awkward causing stress on joints - feet, knees, hips, etc. The stride starts to feel more natural as speed picks up. Just my two cents...
Hi Shervin, just keep in mind that number 1 cause for injury in running is unnecessary impact. There are several studies that also show there isn't a correlation between heel striking and injury. Sure, form helps, but if you switch to the mindset of reducing the impact with each stride, minimizing the contact of the feet to ground, without slamming them down, you'll have a sure proof way of keeping yourself in check.
Heel striking requires more ground contact
Over time there are diminishing returns on mitigating damage to ligaments, joints and connective tissue, hopefully people reach their goals prior to hitting that red line. I like running for zone 2 training, but not for any set goal like a marathon, more just to tick the zone cardio training of 250 minutes per week. ATM I'm enjoying doing this on a bike in winter, and finishing a 45 min/20km ride, then doing a three or four 200m sprint for VO2 training. I save alot of time doing both one after the other, rather then separating zone 2 and VO2 training to separate days.
@@cannibalmanimal2336wrong. Over striding increase GCT. You can heel strike under your centre of mass and have no issues whatsoever. Many elite runners heel strike and a lot of the best ultra marathon runners on the planet heel strike. But they do not over stride. You’re conflating over striding with heel striking because they often come together as a pair. But they are not the same thing. The heel strike is absolutely fine. Proven beyond doubt. Over striding is the cause of the problem.
A lot of it comes from posture. If you aren’t upright you end up slouching and gives lazy foot dragging from my experience.
Repeat after me: there is nothing wrong with heel striking, as long as you do it under your centre of gravity.
Big props to Alison’s barber 💈
I definitely have some imbalance and constantly have some injuries, my ankle often hurts. I would use run lab at some point for sure.
2 min in and I already feel like I learned so much lol
bellissimo centro !! magari ce ne fossero anche in italia !! TOP
I’d love to do this. I wonder if there’s anything comparable near Philadelphia PA.